If You Want To Live A Long And Healthy Life, The More Fruits And Vegetables You Eat, The Better! Harvard Big Data Study: Eating This Way Is The Perfect Way To Eat Every Day

A man was worried that he would die from a serious illness, but his wife said to him, "If you are afraid of death, eat more vegetables and fruits!" Huang Xuan, a thoracic and critical care specialist, pointed out that this sentence is not a complaint Or intimidating, a study of millions of people shows that eating 5 servings of vegetables and fruits a day is the best way to live a long and healthy life.

Huang Xuan, a thoracic and critical care specialist, cited a study published in the American Heart Association international journal "Circulation" in March this year. Harvard University studied more than 100,000 people The research subjects of 2019, as well as 24 pooled analysis studies of nearly 1.9 million people around the world, found that eating 160 grams of fruits (2 servings) and 240 grams of vegetables (3 servings) a day is the best way to live a healthy and long life.

The study pointed out that a daily intake of 5 servings of vegetables and fruits, with an average of "2 servings of fruits + 3 servings of vegetables", was the best relationship with "decreased risk of death" from all causes.

The analysis data further showed that 2 servings of fruit + 3 servings of vegetables a day were associated with a 12% reduction in the risk of cardiovascular disease death, a 10% reduction in cancer death risk, and a 35% reduction in respiratory disease death risk, but no neurological disease.

1. Peas, corn, potatoes and other starchy legumes and fruit juices did not reduce the risk of death.

2. It is best to choose vegetables and fruits rich in beta-carotene and vitamin C; green leafy vegetables such as spinach and lettuce, and cruciferous vegetables such as broccoli are suitable.

3. It should be noted that the risk of death from vegetables and fruits is not unlimited, "the more you eat, the better."

Researchers analyzed 24 series of studies around the world with a total of more than 1.89 million subjects and found that eating 5 servings of vegetables and fruits per day was associated with a 13% reduction in the risk of all-cause mortality, but further exploration, eating 1 more serving no longer more obvious benefit.

In addition, the data collection and analysis informed that not only the data on the reduction in the risk of death from all causes, but also the reduction in the risk of death from cancer, respiratory disease, and cardiovascular disease. According to Huang Xuan's analysis, eating 160 grams of fruits (2 servings) and 240 grams of vegetables (3 servings) a day is the best way to live a healthy and long life, but eating too many servings of vegetables and fruits may not necessarily lead to better results.

◎ This article is from / Dr. Ooi Hean, Physician Huang Xuan ◎ Image source/Provided by Dr. Huang Xuan·Dazhi Image/shutterstock